Dumbbell Goblet Squat

Dumbbell Goblet Squat


This exercise involves holding a dumbbell close to your chest while performing a squat. It targets the lower body muscles, including the quads, glutes, and hamstrings, while also engaging the core.

Muscle Group

Equipment Required

Dumbbell Goblet Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell vertically with both hands at chest level.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. Lower yourself until your thighs are parallel to the ground.
  4. Pause for a moment, then push through your heels to stand back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Goblet Squat Form & Visual

Dumbbell Goblet Squat

Dumbbell Goblet Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and core
  • Improves lower body strength and stability
  • Can be modified for different fitness levels by adjusting weight and depth of squat
  • Helps improve posture and balance
  • Can be done with minimal equipment and in a variety of settings

Dumbbell Goblet Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Goblet Squat Variations & Alternatives